Fight with Speed and Power

Fight with Speed and Power

The NAVY SEALS acronym stands for sea, air, and land. Along with swimming (sea) and sprinting (land), martial arts consisting of kickboxing, karate, and kungfu is one of the best cardio exercises. It’s the air portion of my personal NAVY SEALS fitness approach.

Martial arts provides many life benefits such as self confidence, weight loss, physique, and self defense.

To be in the right mindset, it helps to use inspiration and motivation so that you complete your martial arts workouts when you’re tired. For inspiration, I personally use Bruce Lee as a mindset who took his training to the highest level being respected by martial art legends like Chuck Norris and Asian martial artists in other popular forms such as karate, kung-fu, taekwondo, and muay thai. Such a tragedy that a legend like Bruce Lee died so young at Age 32 back in 1973 and still leaves a lasting legacy on action stars and aspiring martial artists.

For motivation, there will be times when you feel winded with no more leg or arm power. My all-time favorite match was when I defeated a 3rd degree black belt with only 9 months of karate experience. At the time, I was at a huge disadvantage experience wise, but wanted to test my self defense tactic abilities gained from watching Bruce Lee and Chinese Kung Fu films. In front of my dojo, I shocked everyone by winning the sparring fight by tricking the black belt to throw a front kick in which I ducked down for a left leg sweep that tripped them up and followed with a flying right front kick to their stomach when they were mid-air to win the point. The sensei immediately halted the match and asked where I learned that move because that wasn’t karate. I mentioned from Chinese Kung Fu movies and also observing my opponent’s tendencies which impressed the sensei.

In addition to the memorable fight, I channel my Dragon Ball-Z anger in every session to take my sessions to another level as if I had to kill a villain or competitor to save the world. In the fitness industry, the enemy is anyone a part of the sickness industry such as ineffective weight loss scams, fad diet programs, time-killers, fast food, alcohol, and phone time that enable people to become overweight. This works.

Now with your mindset right, let’s go over the benefits.

Weight LossA one hour session of moderate intensity martial arts can burn up to 500 calories. As a full body workout, your stamina, muscle tone, flexibility, reflexes, balance, and strength will all improve through martial arts. Your metabolism improvement will help prevent obesity as you’ll burn more calories each day thru the afterburn effect

Self DefenseThe ability to defend yourself against an assailant with speed and power is an empowering feeling. Most martial arts use self defense as a cornerstone of the entire program

Cognitive improvementsA 2016 study in the Journal of Sport and Health Science suggest that martial arts specific blend of aerobics, balance, and coordination provide benefits to the brain making you smarter

Self confidenceWith your ability to complete tough martial arts workouts putting you at a physique at a high level, you can accomplish anything you set your mind to

Better moodParticipating in martial arts is one of the best ways to improve your mood as exercise produces endorphins which are chemicals in the brain that act as natural painkillers and provide you with a “feel good” sensation from any stresses going on in your life

At JustHuynh our personal training team takes pride in the power of results. We’re here to help you achieve your health goals thru in-home personal training so you can thrive in all facets of your life.

If you’re ready to improve your health, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Sprint at Lightning Speed

Sprint at Lightning Speed

The NAVY SEALS acronym stands for sea, air, and land. Along with swimming (sea) and fighting (air), sprinting is one of the best cardio exercises. It’s the land portion of my personal NAVY SEALS fitness approach.

Sprinting provides many life benefits such as mental toughness, weight loss, and physique.

To be in the right mindset, it helps to use inspiration and motivation so that you complete your sprinting workouts when you’re out of breath or the lactic acid kicks in. For inspiration, I personally use Usain Bolt as a mindset to strive for as he always comes out of the blocks slow, but has amazing closing speed to win the 100 meter Olympic Gold Medal.

For motivation, there will be times when you feel like not finishing your sprinting session due to boredom, lack of motivation, or fatigue. As a 5’2’’ guy, I’ve always been discriminated for being short and unathletic because I’m Asian so most people only come to me for math questions. Fortunately for others, I don’t go protesting, but instead help educate the discriminators on how to treat everyone with respect regardless of their race, age, or physique either thru a humble athletic beatdown or cultural education.

During business school, one of my classmates challenged me to a 300 meter sprint and was 100 percent confident he’d win because I was short and Asian compared to him who was 5’8’ and a former wrestler. Not knowing his actual speed, I took the challenge and we agreed that the loser would donate money to the Wounded Warriors project. It was a huge business school spectacle with the entire school watching where I finished in 42 seconds and the classmate lost by 18 seconds - leaving everyone’s jaw dropped - begging for mercy near the end of the race. We shook hands and he has respected me ever since. I even invited him to my Bachelor’s Party in Iceland and Wedding in Maine!

I’ve always thrived on being an underdog with a chip on my shoulder. For every single sprint, this challenge by my classmate and coming behind to win the race as anchor of a track relay against competitors much younger than I, puts me in a winning mindset. If this is not enough, I visualize that I have to catch a criminal who can only survive if they can sprint for more than 52 seconds.

Now with your mindset right, let’s go over the benefits.

Mental toughnessSprints are a challenging workout. There may be moments where you want to quit. Pushing through the negative thoughts will build confidence in your emotional and physical abilities

Reduce StressSprinting, like other forms of exercise, produces endorphins which are chemicals in the brain that act as natural painkillers and provide you with a “feel good” sensation from any stresses going on in your life

Anaerobic ThresholdSprinting is an anaerobic exercise that requires short bursts of energy producing lactic acid. The buildup of lactic acid leads to pain and soreness. With more sprint reps, your anaerobic threshold will rise allowing you to be faster and stronger.

MetabolismSprinting burns a great deal of calories in short amount of time compared with slower long distance running. As a high intensity form of exercise, sprinting boosts the body's metabolism that helps prevent weight gain and diabetes. You’ll also benefit from the afterburn effect 24-48 hours after exercises where you burn more calories after your exercise

PhysiqueWhen weight training, your body is required to produce short bursts of energy that increase muscle strength. Sprinting works in the same way. However, unlike weightlifting, sprinting uses dozens of muscles at the same time, making it a full body muscle training. A study conducted in 2012 showed sprinting can enhance protein synthesis pathways by as much as 230 percent! With the right nutrition and recovery, this will lead to muscle building, allowing your body to become leaner and enabling you to run faster, longer, and more efficiently.

At JustHuynh our personal training team takes pride in the power of results. We’re here to help you achieve your health goals thru in-home personal training so you can thrive in all facets of your life.

If you’re ready to improve your health, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Swim Like a Champion

Swim Like a Champion

The NAVY SEALS acronym stands for sea, air, and land. Along with sprinting (land) and fighting (air), swimming is one of the best cardio exercises. It’s the sea portion of my personal NAVY SEALS fitness approach.

Swimming provides many life benefits such as boosting youthfulness, weight loss, and intelligence.

To be in the right mindset, it helps to use inspiration and motivation so that you complete your swimming workouts strong. For inspiration, I personally use Michael Phelps as a mindset to strive for as he’s always focused in tuning out distractions to win Olympic Gold medals such as his 8 gold medals at the Beijing Olympics.

For motivation, there will be times when you might not have enough endurance in the deep section of the pool that could result in drowning. I never took swimming lessons, but learned how to swim thru drowning at Age 10 being rescued by the lifeguard at a public swimming pool. Since that moment, instead of fearing swimming, I motivated myself that I must survive to help people become healthier thru personal training. Today, the internal motivation I use is that I need to finish the swim without drowning in order to save my wife in a dangerous part of the ocean. This visual pops in my mind every time my body might give up in the deep section of the pool or open water.

Now with your mindset right, let’s go over the benefits.

Weight lossWater is denser than air, so moving through H2O puts more external pressure on your limbs than out-of-water training. People who consistently swim to be out of breath burn calories and lose weight.

Anti-ageing Regular swimmers are biologically 20 years younger than their driver's licenses say they are. At the age of 30 now, officers and bouncers believe me to be 18 years old thus sporting a fake ID. Looking young is great, but can be a pain in the ass when people take me as a teenager for my looks when I’m actually much more experienced and empower them to look young themselves thru fitness.

IntelligenceBlood flow to the brain increased up to 14 percent when men and women submerged themselves in water up to their hearts, according to a Journal of Physiology study. Researchers believe water's pressure on the chest cavity provides the increased blood flow to brain.

PhysiqueSwimming fires up more of your body’s major muscle groups than other forms of cardio exercise. When you’re running or biking, you’re mostly using your lower body. Swimming not only engages your legs, but also involves your upper body and core for a beach body look.

Speed and enduranceBy increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity allowing you to run faster on land without getting winded.

Stress reducerBeing submerged in water dulls the amount of sensory information that bombards your body helping you feel calm

At JustHuynh our personal training team takes pride in the power of results. We’re here to help you achieve your health goals thru in-home personal training so you can thrive in all facets of your life.

If you’re ready to improve your health, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Celebrity Weight Loss Journeys

Celebrity Weight Loss Journeys

Superheros and Sportstars all have amazing bodies that fans want. When celebrities have babies or start a dad-bod, it only takes a few months to lose. They’re back to their original shape and size, and it leaves the rest of us jealous.

Celebrities aren’t aliens. They’re not some out-of-this-world creatures that have superpowers of weight loss. They’re human, just like you and me.

Here’s a look at the celebrity secrets for weight loss that we share with our in-home personal training and onsite group fitness clients at JustHuynh for inspiration.

Weight Loss SurgeryInstead of being proactive, Gabourey Sidibe from Precious mentioned, “Having Type 2 diabetes, I struggled losing weight naturally for 10 years. Afraid of losing my toes from lower extremity amputations that can be a lifetime cost of $500,000, I went under the knife.” This is a lesson to be proactive with your health.

Hard Work and DeterminationWeight loss is all about hard work and determination. Celebrities know that workouts are just as important as nutrition. Drew Carey host of the “Price is Right” show had Type 2 diabetes and mentioned “I was tired of health problems and carrying around extra weight. So I cut carbs and hit the gym religiously - dropping 80 pounds to overcome diabetes without medication.”

Right MindsetWhile you have the diet and exercise plan, you’re not just instantly going to start losing weight. Most celebrities have goals that they desperately want to achieve, whether it’s to get their post-baby figures back or make it easier to land movie roles. Start by setting some of your own weight loss goals. Decide what you want to get out of being healthy, whether it’s to lose a certain amount of pounds, drop a few dress sizes, play with your kids, or find love. Tennis Champion Billie Jean King mentioned, “As a tennis great, I’ve always been mindful of diet and exercise. When diagnosed with Type 2 diabetes in 2007, I cut back on carbs and sugars. That’s not fun for a lot of people, but it sure is fun to feel good.”

Make Exercise a social eventPublicly share your journey for social accountability and motivation. Age is just a number as Carole Jensen proved it’s never too late to start being healthy again. At Age 60, Carole publicly admitted shame of being fat in local newspaper and documented her journey from fat (butterball) to fit (butterfly) that inspired 1,000 community members to train together with her.

Personal TrainingCommitting to exercise with someone else can help you stick with your fitness routine. Steve Harvey host of “Family Feud” said “My arms were just sitting there and I got tired of looking at myself with piece of meat hanging around. So I hired a trainer to slim down, eat right, and stopped whining about being too old to get in shape.”

Our team takes pride in the power of results. We’re here to help you achieve your health goals so you can thrive in all facets of your life.

If you’re ready to improve your health thru in-home personal training, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Workout Recovery Routine

Workout Recovery Routine

Muscle growth begins the moment you stop lifting, and that growth can't happen without a proper recovery protocol. When you lift heavy or partake in high intensity training, muscles suffer micro tears and are actually broken down via a process called catabolism.

If you want to get the most from each and every workout, you need to prioritize post-workout recovery. Follow these tips that we teach our in-home personal training and onsite group fitness clients at JustHuynh to maximize recovery to stay on top of their game.

Post workout proteinAfter a great workout, remember to consume a post-workout protein to feed the muscles for growth. Whey protein is the go-to option.Schedule ample recovery time between workoutsWhile many people recommend two days of rest between workouts involving the same muscle group, there’s no one-size-fits-all solution for recovery time. Factors like age and fitness level influence how much rest we really need. If you notice performance decreasing from workout to workout for particular muscle groups, rest more days.MassageMassage from a therapist or self-massage with foam rollers, massage sticks and even baseballs can reduce muscle tightness and improve range of motion. Massaging before a workout can help you loosen up to improve muscle function. Foam rolling after a workout can help flush out toxins and lactic acid from a muscle. Focus On Quality SleepAt least seven hours is the ideal target to hit. For focus, set a “technology blackout” on TV and phones after a certain time like 9 p.m. In addition, research suggests taking a 30 minute nap two hours after a workout as sleep helps your heart, blood pressure, stress levels and weight management. Take advantage of that nap pod at work or take a team timeout at the desk.HydrateWater is very important and you should drink lots as dehydration can reduce your performance potential and delay recovery process. Experts suggest that the minimum amount of water intake per day for males is 3.7 liters (15 cups) and 2.7 liters (11 cups) for females

Cut back on the boozeThe liquid that you should definitely cut back on is alcohol. Research suggests more than two drinks after working out can reduce the body’s ability to recover

Ice BathAfter a tough workout session, practice, or game, many athletes jump in ice baths or use ice cups on their body to bring down inflammation and speed up recovery. Submerge your body in the cold water or ice cup for 10 minutes and repeat this as needed. Steam Room, Sauna or Hot TubThe heat from a sauna or hot tub increases the body’s circulation, which removes metabolic waste products like hydrogen ions, while also carrying oxygen and other nutrients necessary to help repair tissue used during the workout. Using the steam room increases blood flow and circulation, relaxes stiff joints and muscles, helps reduce stress, deep cleanses the skin, helps eliminate toxins, and relieves congestion of upper respiratory mucous membranes. If you’re ready to improve your health thru in-home personal training, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Bulletproof Workout Warmup Routine

Bulletproof Workout Warmup Routine

Your body is like a car that needs proper care to minimize maintenance from injuries. Just like in cold weather when you should warm-up your car to avoid a breakdown, your body needs a warmup before exercising.

Here is the bulletproof exercise warmup routine that we teach to our in-home personal training and onsite group fitness clients.

Online Personal Training Benefits

Online Personal Training Benefits

What is online personal training? 77% of Americans are not getting enough exercise due to laziness of commuting to the gym and cluelessness of what to do in the gym.

With the rise of at-the-door services such as 100 million Amazon Prime customers ordering online for 2-day shipping thus killing the brick and mortar stores and 100 million Netflix subscribers binge watching 20 hours a week as if watching movies was their part time job. Society has become lazy compared to previous generations.

If you’re a busy entrepreneur who spends half your time on a flight, a stressed-out mom who’s picking up the kids or one of the 2 billion overweight adults trying to lose weight but don’t know how, you can count on online personal training to help you succeed in being healthy.

Gyms can be intimidating where other gym members young to old judge each other. Intimidation along with laziness and lack of motivation, results in 80% of people not using their paying gym memberships which gym owners love because their equipment does not have to be replaced as often while they collect monthly membership fees from the lazy.

CEOs, political leaders, business leaders, and celebrities know that health is wealth which is why you’ll notice the majority of successful people work with personal trainers for good health. Without good health, those successful people would be in the hospital or dead.

Making fitness a habit requires a mindset change. Instead of spending discretionary income on junk food, alcohol, cigarettes and wasting time on Netflix or Social Media, we help our clients invest in their health to thrive at life personally and professionally. Online personal training offers many advantages such as flexibility in working out at your preferred time, you can conveniently connect with your trainer thru online video sessions at-home, at work, or place when you’re travelling. You can even connect with our trainers at your gym with wi-fi.

If you’ve made it past the lazy stage of attempting to exercise at the gym, the majority of people are clueless on what to do - leading to injury from improper form and recovery techniques.

Our online personal trainers provide clients the exercise and nutrition knowledge as well as the needed social accountability and motivation to make exercise a healthy habit.

Our clients have many goals such as losing weight, gaining strength, improving mental health, looking younger, boosting self-confidence, training for competition, and much more. Thus during our initial client consultation call, we share list of recommended in-home gym equipment for client to purchase for our trainers to tailor in their customized workout plan.

The future of fitness is in-home personal training where our trainers help you exercise a minimum 3 times a week. Each 45-minute session consists of high intensity cardio and strength training that gives your body an afterburn effect 24-48 hours after training. Our trainers vary exercises each session to help you avoid boredom and provide your body with muscle confusion.

If you’re overweight on BMI scale, losing just 7% body weight can improve your insulin performance by 57% that can reduce your medications since your body can function normally.

At the end of the day, our team takes pride in the power of results. We’re here to help you achieve your health goals so you can thrive in all facets of your life.

If you’re ready to improve your health thru in-home personal training, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Group Fitness - Fit to Work

At work, workplace wellness programs have two main goals: improve employees’ health and lower their employers’ health-care costs. Turns out workplace wellness programs are not very good at either as studied by the National Bureau of Economic Research. The only employees taking advantage of financial incentives are people who are already healthy instead of the lazy couch potatoes.

Successful companies generally have a dedicated leadership that is committed to wellness programs. Tim Cook of Apple works out at 5AM, Michelle Obama inspires children and adults thru her Let’s Move initiative, and Jeff Bezos of Amazon - the richest person in the world now sports a fit physique to motivate his employees as they become the most dominant company in the world.It is in your company’s best interest to invest in employee health to reduce healthcare costs while reaping the benefits that healthier employees boost the company’s bottomline. The existing wellness programs don’t work: employees gamify step-contests by tying their fitbits to drones. For weight loss challenges, employees partake in the yo-yo diet of gaining 30 pounds via fast food right before the competition and losing that weight quickly to win money. And most onsite gyms collect dust from social stigma fueled by couch potatoes disliking pressure from the healthy.

During a 9AM-5PM day, the average worker wastes 2 hours a day in time-killing activities ranging from browsing social media, swiping on their online Tinder Dates, caring for a pet bird smuggled into work, shaving legs in restroom, sleeping on the job proclaiming they’re actually praying, online binge-watching on Netflix, online shopping on Amazon, planning their next vacation, and even interviewing for another job.

Shareholders of public companies, investors of private companies, and small business owners or companies with staff should have fitness at the top of their mind. By reducing your company’s waistline, you will increase your bottom-line that being valuation, stock price, and profits.

Workers who spend 60 minutes exercising during the workday report an average performance boost of 15%. 60% of workers said their time management skills, mental performance and ability to meet deadlines improved on the days they exercised. In addition, workers reported improvements in mood which is important in preventing mental health issues related to stress from work that could lead to suicide.

To end all this laziness, our team provides onsite personal training or group fitness so people can become healthy with our trainers providing the needed social accountability and motivation. Instead of having to commute to the gym and being clueless about what to do for exercise, our trainers provide the convenience of coming to you with customized workout plans tailored to your health and fitness goals.

Health is wealth and the value is priceless. Individually, you’ll live happier longer. As a company, camaraderie and productivity will rise as any team or boss tensions diminish since you share the common bond of health that will drive you to success.

If you and or your co-workers are ready to invest in your health, we’re excited to help you reach your health goals.

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

In-home Personal Training to Burn Fat

What is in-home personal training? 77% of Americans are not getting enough exercise due to laziness of commuting to the gym and cluelessness of what to do in the gym.

With the rise of at-the-door services such as 100 million Amazon Prime customers ordering online for 2-day shipping thus killing the brick and mortar stores and 100 million Netflix subscribers binge watching 20 hours a week as if watching movies was their part time job. Society has become lazy compared to previous generations.

The future of fitness is in-home personal training where our trainers come to you a minimum 3 times a week for you to meet your health and fitness goals. By coming to you, you save 1 hour of commuting time previously spent to the gym so you can cancel your gym membership and spend that extra hour on something worthwhile in your life.

Gyms can be intimidating where other gym members young to old judge each other. By training in your own home, you control your environment that allows you to focus on achieving your fitness goals.

Successful and busy people who might forget about their health all have personal trainers as the realize the value of a social accountability partner who can guide them to good health. CEOs, political leaders, business leaders, and celebrities know that health is wealth which is why you’ll notice the majority of successful people work with personal trainers for good health. Without good health, those successful people would be in the hospital or dead.

Making fitness a habit requires a mindset change. Instead of spending discretionary income on junk food, alcohol, cigarettes and wasting time on Netflix or Social Media, we help our clients invest in their health to thrive at life personally and professionally.

Our clients have many goals such as losing weight, gaining strength, improving mental health, looking younger, boosting self-confidence, training for competition, and much more. Thus during our initial client consultation call, we share list of recommended in-home gym equipment for client to purchase for our trainers to tailor in their customized workout plan.

Each 45-minute session consists of high intensity cardio and strength training that gives your body an afterburn effect 24-48 hours after training. Our trainers vary exercises each session to help you avoid boredom and provide your body with muscle confusion.

If you’re overweight on BMI scale, losing just 7% body weight can improve your insulin performance by 57% that can reduce your medications since your body can function normally.

At the end of the day, our team takes pride in the power of results. We’re here to help you achieve your health goals so you can thrive in all facets of your life.

If you’re ready to improve your health thru in-home personal training, reach out to us today as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

At work, workplace wellness programs have two main goals: improve employees’ health and lower their employers’ health-care costs. Turns out workplace wellness programs are not very good at either as studied by the National Bureau of Economic Research. The only employees taking advantage of financial incentives are people who are already healthy instead of the lazy couch potatoes.

Successful companies generally have a dedicated leadership that is committed to wellness programs. Tim Cook of Apple works out at 5AM, Michelle Obama inspires children and adults thru her Let’s Move initiative, and Jeff Bezos of Amazon - the richest person in the world now sports a fit physique to motivate his employees as they become the most dominant company in the world.With the rise of jobs where people sit all day combined with addiction to phones after work, society is now lazy. Adult obesity is personal as I became obese for the 3rd time at age 22 from the brutal life on the road 200 nights a year. Healthwise, the 4 years of consulting travel were the worst as the hotel gyms had limited fitness equipment and nutrition consisted of drinking and eating huge meals everyday.

When back home from travels, I fell in the trap of most people checking the 9AM-5PM box during the weekdays to live for the weekends of heavy drinking on Friday and Saturday - using Sunday as recovery day to repeat the process again each week. It’s a weekly vicious cycle that can kill you. Life can be enjoyed without drinking until passing out. Today instead of Vodka, my favorite drink is water on the rocks.

It’s in your company’s best interest to invest in employee health to reduce healthcare costs while reaping the benefits that healthier employees boost the company’s bottomline.

Many companies along with health insurance companies give employees money for tracking their steps with a pedometer. Unfortunately, employees cheat by tying their watch on a drone and flying it around to meet the steps goal.

Companies also foster internal competition with month-long weight loss contests during New Year Resolution and the Summer. With money and bragging rights on the line, people go to extremes where employees gained 30 pounds by eating McDonalds so they could lose those 30 pounds to win the contest money.

Many companies and commercial real estate developers have on-site gyms as they know a healthy workforce reduces healthcare costs and improves productivity.

However, the majority of gym equipment collects dust serving as amenity bragging rights against other companies for recruiting, but employees never use it. The first reason most people don’t use the gym is due to laziness and another common reason people don’t use onsite gyms is due to social stigma that you’re showing off in front of lazy people.

To end all this laziness, our team provides onsite personal training or group fitness so people can become healthy with our trainers providing the needed social accountability and motivation. Instead of having to commute to the gym and being clueless about what to do for exercise, our trainers provide the convenience of coming to you with customized workout plans tailored to your health and fitness goals.

If you and or your co-workers are ready to invest in your health, we’re excited to help you reach your health goals.

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

College Freshman 15 - How to Avoid It

College Freshman 15 - How to Avoid It

In 2017, there were 20.4 million college students in America who will or have experienced the “Freshman 15” which is the human experience of putting on 15 pounds of body weight during their first year in college. For students, this is their first time living away from their parents or guardian without home-made food. On college campuses, students encounter several challenges concerning nutrition, exercise, and mental health.

For nutrition, most students are on a buffet-style campus meal-plan meaning students can have seconds and more. When eating on campus, students must stay disciplined with portion size and not go get seconds. It may be tempting to eat more to kill time if your friends aren’t finished eating. Instead, drink water.

With most students strapped for cash, students garf down pizza, soda, and beer at student club meetings and parties. This is the easiest way to put on unhealthy weight. When going to a meeting or party, bring a healthy snack bar or a nutritious cold meal with you to eat when you feel hungry so that you don’t have to eat pizza for food.

The real world is huge with over 7 billion people. Unfortunately for college students, the campus bubble feeling makes students feel that they must follow the crowd or risk being publicly shamed and criticized by their friends. Don’t feel pressured to drink alcohol at college parties - convince others it is cool to be fit, healthy, and smart by drinking water on the rocks.

Some of the most successful people are college dropouts: Steve Jobs, Bill Gates, Mark Zuckerberg. Pretty sure they aren’t concerned that they weren’t voted the most drunk while in college. In moments where peer pressure arises, think about your purpose and long-game.

Packing on the weight from junk food and beer makes exercise a tough habit to make. College students have additional no-time excuses ranging from class, homework, club activities, career search, hangovers, social media, online shopping, Netflix and Chilling, and partying.

This is unacceptable. Everyone has the same 24 hours in a day. If a busy person like President Barack Obama managed to exercise, you can too.

If you attend a college where college athletes are the “Big Man or Big Woman on Campus,” you probably cheer on the football and basketball teams during big games, but don’t be afraid of their presence if you work out in the gym. Remember to have a mindset beyond the campus bubble to get in your exercise so you can go pursue your dream career after finishing college. You’re there in college to get the piece of paper to check your employer’s competence box. Your college classmates who are athletes may serve as your motivation for exercise, but never be afraid of their presence. The majority of college athletes don’t make it professionally often just reflecting on their glory days while working a subpar job because they didn’t focus on their career plans while in college. Hollywood captured this with Dwyane Johnson and Kevin Hart in the movie “Central Intelligence.”

I too went thru the college freshman 15 at Bowdoin College - consistently ranked the top dining hall in the United States. My exercise slipped from high school as I used all those time excuses mentioned earlier such as studying and parties. To overcome this, I started controlling portion size every meal and ate healthily when out. For exercise, learning how to structure a weight lifting program from my roommate helped me realize the benefits of lifting to boost metabolism and physique. Training with partners helped for social accountability and motivation. Go find your partner!Mental health is a huge issue where students can go thru depression or commit suicide for low grades or not succeeding with their Tinder-swiping dating life on campus.

At college, what other students think of you may seem like the most important thing in the world, but when you ask adults and your parents what they got wrong at that age, nearly all say they cared too much what other kids thought of them. Just ask anyone who’s 5 years out of college if any of those pressure moments back then mattered now.

If you’re someone who’s packed on the college freshman 15 or want to avoid going thru it, start finding a friend who’s willing to be disciplined with nutrition and exercise so you can enjoy the rest of your college experience to dominate after college with a great body and smarter mind.

If you, your friends, and college community are ready to take your college health to the next level, reach out to our team for onsite group fitness at your college. Feel free to invite your professors and school administrators too!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Child Obesity

Child Obesity

Children Age 2 to Teenagers Age 19 can determine if they are overweight or obese using the Center of Disease Control and Prevention (CDC’s) BMI calculator.

Per the Organization of Economic Cooperation and Development (OECD), 1 in 6 children are overweight. Obese children are more likely to develop a variety of health problems as adults including cardiovascular disease, insulin resistance (a sign of pre-diabetes), musculoskeletal disorders (especially osteoarthritis), some cancers (endometrial, breast and colon), and disability.

Social influences at home and school are leading forces of child obesity.

At home, children who are raised by obese parents have an 80% chance of being obese when they become adults. That is a staggering statistic. Parents must lead by example by serving nutritious meals and storing healthy foods at home. A house full of junk food and daily orders of fast food is a fast track to obesity.

Children grow up idolizing athletes and hollywood stars seen on television. Parents must do their best to curb television viewership as food and beverage companies spend billions of marketing dollars targeting kids to influence their food choices.

Unfortunately, the vast majority of the snacks and drinks featured through these sponsorships are unhealthy. Kids see these pro athletes at the pinnacle of physical fitness — then the television cuts to a commercial for chips and sugary drinks which could horribly lead kids to think these products are healthier than they are when 76% of food and beverage ads shown are unhealthy such as Snickers bars, Doritos chips, and Frosted Flake cereals.

When kids see a given food branded with a superhero or a sports hero, they eat more of it.

As parents, you can take charge in your community similar to the World Health Organization who suggest strict regulations on food ads targeted at kids. Bans on advertising of foods and beverages on TV and radio during hours when children are the main audience have been put in place in Chile, Iceland, Ireland, and Mexico. Other bans apply in schools (e.g. Chile, Poland, Spain and Turkey), in public transport (e.g. Australia) and other public places (e.g. Norway). In America, cities such as Phoenix applied to earn grants nationally to fight obesity in their communities. A move other cities should follow.

Being obese as children in school is tough as children face low odds of enjoying benefits of normal weight, experience social discrimination for being overweight by their classmates, and likely to obtain medical problems.

On a nutrition front, food education should be a part of the curriculum where students can visit local farms, learn about healthy eating and cooking.

For exercise, John Ratey’s Spark book, covered a wonderful success story from Naperville, IL in 1999 where all middle schools implemented a gym class for 19,000 students transforming them into the fittest middle-schoolers in the nation as only 3% of Naperville was overweight vs the 30% national average. Best of all was the benefits of the benefits to the mind with improved intelligence where Naperville's 8th graders took the TIMSS (Trends in International Mathematics and Science Study) test against powerhouses of China, Japan, and Singapore - beating them out for 1st in Science and 6th in Math worldwide.

Childhood obesity is personal as I was obese at Age 10 with little exercise, poor academics, and bad nutrition. Seeing that, my father enrolled me in karate for 3 years and encouraged signing up with the track team as it’s the only sport that doesn’t make cuts - everyone plays! I’m forever grateful for my father’s encouragement to exercise as I became healthier and improved academically finishing top 10 in high school, attended an elite liberal arts college in Maine, and graduated with honors from MBA business school. Without exercise, I would not be where I am today to pay it forward with a personal mission to help 2 billion overweight people become healthier.

For students, the call to action is to exercise for 60 minutes 3 times a week, eat healthily, and be careful of the unhealthy advertisements seen on television by superheros and athletes you love.

Fitness can be a family sport or community driven thru your school or sports team. If your family is ready to rid yourself of obesity, reach out to our team for in-home personal training or onsite group fitness at your school.

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Fight or Flight Training

Fight or Flight Training

Out in public when you leave your house, the college bubble, workplace, or place of worship, no one cares about your prestigious college, bench press, alcohol tolerance, or net worth as its survival of the fittest.​Over your lifetime, you have or will encounter life-threatening situations where you need to defend yourself. You don’t want to be a buffed meathead or a rich person who screams like a baby the moment you see a mouse.

Instead of an upgrade in safety after graduating college from the State of Maine, I moved down to Dorchester, MA where I carried a knife with me at all times wearing street clothes before changing into professional clothes at work. Whenever someone threatening approached me, I always coughed hard to send the impression that they might catch a contagious disease. That technique kept me safe. For one summer after business school, I lived in Newark, NJ (car theft capital of the world) where gangs killed each other after 8PM. Fortunately, I survived those living conditions due to the confidence gained with a “fight or flight” exercise regimen in a local gym that produced a battle-ready presence that garnered a nod of respect from the streets. No way I’d be prepared for a life threatening situation if I just “checked the box in the gym” like most people who show up to the gym watching TV and eating donuts.

We all survived the moment we became an embryo when 1 of your father’s 200 million sperm won the battle to match with your mother’s egg to create you. The odds of you making the right decision to exercise (50%) are better than odds of 1/200 million sperm that created you.

Our personal training and group exercise class prepares you for fight (self-defense thru martial arts and weight lifting) or flight (speedy escape thru sprinting) skills essential in life against threats. You should be able to last in a fight for 30 seconds or outrun your opponent in 100 seconds.

When exercising embrace the mindset of a fighter, world-class athlete, or CEO preparing to defeat the competition. As you can see on my motivation wall, I channel my inner Bruce Lee and Super Saiyan when working out.

Every day that you step onto the track, fighting ring, sports arena, or business office, you should think about what your opponent is doing. In your mind, outwork and outsmart your opponent. That will help you perform without getting tired. If you play a team sport, your opponents can hang with you through 3 quarters of the game - then they’ll break down in the 4th quarter - this is when you capitalize on the opponent’s poor conditioning by knocking them out or speeding past them.

Don’t be the person with the big bench who can't run up a flight of stairs? Or don’t be the person who can run 10 miles on the treadmill but who can't help someone move a couch?

By giving just 4.44% of your time for 110% results, you can be the best strength and conditioned athlete pound for pound ready for fight or flight situations.

If you’re ready to invest in your health today thru in-home personal training or onsite group fitness at your company, contact us TODAY as there may be no tomorrow!

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

How to Become Mentally Strong

How to Become Mentally Strong

What is mental health? Mental health includes your emotional, psychological, and social well-being that affects how you think, feel, and act.

Greek Philosopher Plato said it best, “In order for man to SUCCEED in life, God provided him with two means, EDUCATION and PHYSICAL ACTIVITY. One for the soul and the other for the body. With these two means, man can attain PERFECTION.”

Exercise is the ultimate medicine especially as a defense against mood swings, Alzheimer’s, and ADHD. Exercise allows you to find your “eternal elixir of youth” to enjoy life happily and healthily with your kids, family, and friends. Elon Musk of Tesla and SpaceX, who works 100 hours a week, is constantly under stress to produce electric cars and put people on Mars. If he can exercise 180 minutes a week, you can too.

Mental health issues may arise in all phases of your life: personally if you’re going thru a divorce, breakup, or a death in the family, professionally if you’ve been declined a promotion or suffered huge financial losses, academically if you performed below expectations or got bullied by your classmates, and athletically if you got cut from your team or lost an important game.

In 2018, the World Health Organization classified "gaming disorder" as a mental health condition, stating that problematic gaming behavior might cause problems in other areas of people's lives. There is a strong connection between video games and violence especially in the wake of shootings at schools and public places throughout the United States. Many gamers are suffering a problem called Hikikomori which is the complete social withdrawal from real life into a virtual life. Gamers miss out on the beauty of nature, loving relationships and satisfaction of contributing to a better world, all for a fake-exciting wasted life sitting on an armchair.

Barriers exist for mental illness treatment where an astonishing 60% of American adults and 50% of children ages 8–15, receive no treatment for their mental illness diagnoses. Treatments like mental health medications and psychotherapy are available but people face a stigma going thru therapy and afraid of medication side effects.

Fortunately as Plato mentioned, instead of pills, there is an all-natural treatment called exercise.

Depression manifests physically by causing low energy, appetite changes, and body aches, all of which can result in less motivation to exercise that makes for a tough escape from the couch.

A Duke University study found that those who exercised at a moderate level 40 minutes three to five times each week experienced the greatest antidepressant effect. Exercise not only increases blood flow to the brain, it releases endorphins - the body's very own natural antidepressant and releases other neurotransmitters like serotonin which lift mood.

Anyone who has raced, competed, fought, or lifted knows first-hand the immediate sense of endorphin-induced euphoria where you feel upbeat and clear-headed.

How to Lose Love Handles

How to Lose Love Handles

Humans are one of the most fascinating species in the world as our weight affects our self image. Most people understand that being healthy helps one feel and look good, but putting that knowledge to action is the toughest mental problem.

So how do you know you’re overweight or obese? The standard assessment for people older than 20 is called the Body Mass Index known as the BMI that is a measure of body fat based on your weight in relation to your height.

Being overweight is defined as having BMI greater than or equal to 25 and lower than 30, while obesity is defined as having a BMI equal to or greater than 30.

America is #1 globally in many categories such as having the most prestigious universities and disposable income, but is also #1 in the wrong categories such as having the worst life expectancy, infant mortality, and obesity rate in the world.

Global Obesity or Globesity as coined by the World Health Organization (WHO) is real with 9 out of 10 Americans expected to be overweight by 2030. Currently, ⅓ of the world or 2.1 billion adults are overweight or obese. 13% of the global overweight population lives in the United States, a country which accounts for only 5% of the world’s population.

When looking at obesity alone (BMI over 30), America is the fattest in the world with 35% of the population or 78 million obese adults. China follows at a distant second with 46 million obese and India with 30 million obese adults.

The 2008 Disney Film Wall E depicted the future obese world with people hovering around in mobility scooters watching ads and sipping soft drinks all day. 10 years later in 2018, Hollywood is not too far off from reality.

Not caring for your waistline will kill your bottom line as evident with the United States spending $344 billion of healthcare budget on obesity in 2018 which is 20% of the total healthcare budget.

Being overweight (BMI > 25) increases susceptibility to health risks such as cardiovascular disease, cancer, diabetes, osteoarthritis, and chronic kidney disease. It’s worth knowing that 70% of deaths are lifestyle related and preventable. Unfortunately, the amount of people dying from cardiovascular disease is the equivalent of four jumbo jets or 2,000 people crashing every hour, every single day, every year totalling 17.5 million a year.​Per the World Health Organization, over 400 million people worldwide have diabetes of which 30 million are from the United States. You, your family, and friends who cast aside health put yourself at risk of obesity, diabetes, cancer, and even death. Fortunately over 90% of diabetics are type 2 who can improve their health thru nutrition and exercise.

Having personally overcome obesity 3 times in life: childhood (Age 10), college Freshman 15 (Age 18), and corporate (Age 22) from staying in hotels and eating out 200 nights a year for 4 consecutive years, I got the wakeup call during my annual health physical weighing in at 160 pounds for a 5’2’’guy - which is obese (29.3 BMI) on an Asian BMI scale.

In a rut personally and professionally, prioritizing nutrition and exercise helped me kill obesity for good. Within a year, I lowered my weight to 140 pounds for a 25.6 BMI. Doctors approve this BMI as the measure overestimates body fat for muscular and physically fit people. With commitment to disciplined nutrition and exercise, I’ve been able to maintain this BMI level and health ever since - unlike those who gain all their lost weight back after participating in a fad diet program.

These fad diet program lovers who are stuck in the vicious cycle of losing and gaining that same weight back are called yo-yo dieters. This happens time and time again as fad diets (cutting calories under 1,000 a day) don’t work because it’s temporary and not a permanently healthy lifestyle change.

With nutrition as 70% and exercise as 30% of the battle, our team helps clients understand their causes for overeating and desire for unhealthy foods. We dig deep into areas that contribute to your ongoing struggles with weight and body image issues. Our goal is for you to break your bad habits and form healthy habits for life thru in-home personal training or onsite group fitness. If you’re ready to invest in your health, reach out to us and we’ll help exercise on your journey to great health and happiness.

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

How to Lose Weight and Burn Fat Fast

How to Lose Weight and Burn Fat Fast

No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man or woman to grow old without ever seeing the beauty and strength of which his or her body is capable

Socrates 469BC. Plato’s Teacher. Greek Philosophers

My name is Francis Huynh, founder of JustHuynh, a social fitness company whose mission is to kill global obesity thru in-home personal training and onsite group fitness. Our company strives to kill obesity, improve mental health, and promote anti-ageing techniques. We help people make exercise a health habit just like brushing your teeth in the morning.

We’ll be uploading a vlog series called 444to200 - a nod to helping people wakeup everyday at 4:44AM to live healthily and happily until Age 200.

Having personally gone thru obesity 3x (childhood at age 10, college freshman 15 at Age 18, and corporate desk job weight gains from being on the road 200 nights a year at Age 22), I never wanted to become morbidly obese so needed to be proactive instead of reactive regarding my health. Training with partners for the needed social accountability and motivation got me thru those challenging times. Now with fitness as a healthy habit, my personal mission is to empower the over 2 billion overweight people worldwide to invest in their health.

Global obesity is a serious threat to the human species as 80% of people don’t meet the World Health Organization’s Health Guideline of exercise 3 times per week.

For the sake of humanity, cities around the world are spending taxpayer money on public fitness spaces such as running tracks, sports fields, and workout equipment within walking distance of your home - making it as convenient as possible to exercise in your neighborhood.

You spend the majority of your time at home and work.

If you live in a luxury apartment, many developers provide a full-size gym as a wellness amenity to attract loyal tenants. All you need to do is go downstairs and use the gym.

For people who live in a home or apartment without a gym, you can deduct purchase of in-home gym equipment as a medical expense with a doctor’s letter stating the equipment is a prescription for you to lose weight in treating obesity, diabetes, heart disease, or another health issue.

At work, many companies and commercial real estate developers invest in onsite gyms for employees to use as companies understand that a healthy workforce reduces healthcare costs and improves work productivity.

With time as the most common excuse commuting to the gym, you can cancel your gym membership now with gyms available at your work and home. Our company helps you make fitness a habit by coming to you for personal training in-home or group fitness at-work. Again, if you qualify for a doctor’s health prescription, your personal training costs and weight reduction meetings may be tax deductible as a medical expense. But you should always be proactive with your health - never having to wait for a doctor’s note.

In 2018, technology has created a culture where people are too lazy to leave their home. Amazon Prime has 100 million customers “clicking until you’re sick” for online delivery and Netflix has 100 million customers binge-watching on average 20 hours of tv shows a week as if watching TV was their part-time job.

Knowing that this in-home culture is here to stay, the future of fitness is in-home or at-work where our personal trainers come directly to you - saving you travel time to your original gym and also providing you the social accountability to never miss a workout again. For great health, exercise must become a daily habit just like brushing your teeth every morning.

Success is all about taking massive action. Many people stay stuck, average, confused - looking for answers but never take action. Only 30% of you here will take action while the rest of you will just consume information - doing nothing with it. You’d rather watch Netflix or eat pizza than prioritize fitness.

Being obese may lead to diabetes, cancer, amputations, mental health issues, and even death. Along with nutrition, fitness is an important component and is not complicated. You’ll learn how without resorting to the ineffective quick fix programs advertised on TV and social media. Fitness is a journey and you must embrace the journey. For obese and diabetics, research shows that losing 7% body weight in as little as 3 months can improve your insulin performance by 57%. We help you exercise a minimum 3 times per week.

I've gone thru all the pain and mistakes since I was 10 and it’s my personal mission to empower you to take massive action on your health.

Once you lose all your excuses, you’ll find all your results and successes. What do you have to lose? Steve Jobs lived life thru his quote of “Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose.”

Make sure you subscribe to and share with friends our weekly newsletter and youtube channel for the latest fitness content.

Everyone can just win by training. Are you ready. Never train alone again. JustHuynh!

Author

Francis Huynh is Founder & CEO of JustHuynh - the social fitness company who's mission is to kill global obesity thru personal training and group fitness for the needed social accountability and motivation in being healthy. Personally experiencing obesity during childhood, college, and work -training with partners helped Francis become healthier and happier. With time as most valuable resource, Francis turned down corporate career opportunities post-MBA to dedicate his life to help 400 million+ people affected with diabetes worldwide reach their health goals. Francis completed his undergrad at Bowdoin and MBA at Vanderbilt. He is living with wife in Boston. The mini-Franchises are currently on-hold until JustHuynh is helping the world.